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My own experience on running hills.
#RunningWithLulubel
#RunningWithTumiSole
@Hlela_Lulubel
@RunningWithTum1
Disclaimer: The content in this thread is based on my young experience. It's only what I've found to work for me and someone else might differ.
#RunningWithLulubel
#RunningWithTumiSole
@Hlela_Lulubel
@RunningWithTum1
Disclaimer: The content in this thread is based on my young experience. It's only what I've found to work for me and someone else might differ.
I have decided to write this thread in order to help other athletes, if you have better ideas than the one included, you are more than welcome to come advice in the spirit of assisting others.
1. Climb at controlled effort - Using too much effort means you are over working the body and you'll most likely pay a price in the later stages of the race.
The best way to gage yourself that you are not using too much effort to climb is your breathing. If you are breathing heavily that is a sign that you need to slow down.
2. Don't lean forward to much- Yes it's good to lean forward a little bit as you go up but don't go forward too much to the extent that you lose your body posture. If you can still maintain an upright posture climbing, that's even better!
Leaning forward too much means that you are not in controlling of your upper body and you are allowing gravity to pull you down. U therefore need to counter the force of gravity and also try to move forward. U are therefore wasting your energy unnecessary & ur pace will b slower.
Maintaining an almost upright posture climbing up will require a strong core and you'll need to engage it as you go up.
3. Reduce your knee drive - Lifting your knees too high while you are climbing can really over work your legs and you are most likely to pay the price at later stages of the races.
You are most likely to climb more comfortably for a longer period when you don't raise your knees too high, you are most likely to get tired earlier in the hill when you raise your knees too high. I advice rather using your arms to push you while you go up.
Swing them but also ensure that you control them. Try to keep an almost 90 degrees shape with your arms or imagine a child holding a schoolbag and holding it to ensure it doesn't move side ways.
4. Psychologically it helps to look down and not see the top of the hill as that can demotivate you.However, only turn down your eyes.Don't let the whole head turn down as, before you know it, the whole upper body will follow the head and lean too much forward leading to point 2.
5. Don't set yourself a target time to be on top - this will put you under an unnecessary pressure & u'll end overworking. A hill is only a small portion of the race for most road races, therefore the most important thing is to pass that phase still with lots of energy left in u.
Don't panic when you feel like you are slowing down, focus on moving forward. My friends @Sevhic and @TebangNtsasa will say ignore the splits of the watch 
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6. Avoid walking/walk in planned intervals - For the fit and competitive runners I'd say avoid walking completely because once you start walking chances are you are going to walk throughout the race.
For the beginners and not competitive runners I'd advice that you set intervals of when you can walk, you could use the street lights for example & say you'll walk after every 2 poles passed. When u don't set walking intervals chances are u are going to walk after every 2 steps.
7. Increase ur effort towards the top of the hill. This will give u momentum to get back to the fast pace at the of the hill quicker. For competitive athlete, this could give you an opportunity to break away from your competition too.
Ever wonder why the first athlete to climb Pollyshots usually wins Comrades? Watch the battle at the Pollyshots and observe what the winner did towards the top of the hill and the sudden bust at the top because of the momentum carried from the increased pace towards the top.
8. BREATH BREATH BREATH!!! Breathing is so important but remember if you are breathing heavily it's a sign that you are overworking and you need to slow back a bit.
9. Take your supplements or whatever you need to eat at the top or bottom of the hill. Climbing up a tough hill require controlled breathing and rhythm. Taking in something while you are running up can easily disturb that.
10. Lastly, to be strong on hills u need strong core and legs. Strength training is an enemy to many runners 
